In this healthy eating guidelines and health tips post I shall provide you with some very basic information you should consider when deciding to adopt an eating regime that is healthy and nutrition rich.
We all know that eating a healthy, balanced diet is an essential part of maintaining good health, and it can lead to you feeling your best. Healthy eating doesn’t have to be difficult either. Just follow these eating guidelines and health tips to get started.
Why is healthy eating important?
Research evidence suggests that eating a healthy diet can reduce your risk of certain diseases like obesity, diabetes, heart disease, stroke, osteoporosis and some types of cancer.
The food we eat contains several different types of nutrients these nutrients play a vital part in the functioning of our body.
Some basic key nutrients found in our diets include the following.
- Carbohydrates provide the body with energy.
- Proteins a source of energy and is essential for the growth and repair of all tissues in the body.
- Fats are a very concentrated source of energy, and also have a number of other roles, including helping to transport essential vitamins around the body.
- Vitamins and minerals are important to keep the body healthy and functioning.
Another important element of our diet is fibre. Fibre isn’t classed as a nutrient, but it’s essential to keep the digestive system healthy and certain types of fibre can help to control the blood cholesterol levels.
Healthy Eating Guidelines
The eating guidelines provided here are for information purposes, before you adopt these in your healthy eating plans, do consult with your doctor or nutritionist.
Try to eat a range of foods to get all of the nutrients and fibre your body needs. The five main food groups are:
- starchy foods, which include bread, pasta, rice and potatoes
- fruit and vegetables
- milk and other dairy foods
- meat, fish, eggs, beans and other non-dairy sources of protein
- foods high in fat or sugar
Always maintain the right balance of foods from these groups listed above to make sure your body gets all it needs to stay healthy.
Health Tips right balance of healthy foods
You must eat Fruit and vegetables – Fruit and vegetables provide an excellent source of many nutrients, in particular vitamins, minerals and fibre. Try to eat at least five portions of fruit and vegetables on a daily basis. These five portions don’t have to be fresh you can try to eat dried, frozen, tinned, fruit and vegetable juices count too.
Milk or other dairy products – Most people suffer from lower calcium levels and therefore its is important to include Milk and dairy products in your healthy eating habit, products such as cheese and yoghurt, are important sources of calcium, protein and vitamins. Aim to choose lower-fat options, such as semi-skimmed or skimmed milk.
Non-dairy sources of protein – Meat, fish and alternatives, like beans, pulses, eggs and nuts are all important non-dairy sources of protein.
You should aim to eat two portions of fish a week at least. Try eating the healthy option with oily fish, such as mackerel, salmon or pilchards. Oily fish is particularly rich in long chain omega 3 fatty acids, which may help prevent heart disease, although more research is needed to prove this effect.
Limit the amount of processed meat you eat the likes of beef burgers for example as these foods often contain a lot of fat and normally do not contribute to a healthy nutrition rich intake of foods.
Starchy foods – include bread, pasta, cereals, rice and potatoes. Pick wholegrain or wholemeal varieties where possible, and brown rice, as they are particularly high in fibre.
These food types contain energy in the form of carbohydrates, and release this energy slowly throughout the day therefore keeping you going for longer (bit like the Duracell battery). Eat starchy foods as your main source of energy rather than indulging in a sugar rich biscuit or cake.
Foods high in fat and sugar – an important part of your diet but you don’t need very much. Try to eat less fat overall but remember that the type of fat you eat is also important. Try to replace foods that are high in saturated (bad) fats, such as butter, pastries and cheese with foods that are rich in unsaturated (good) fats, such as olive oil.
Sugary foods, such as sweets and biscuits provide you with energy but not many nutrients. They can also cause tooth decay and gum disease, so try to limit the amount you eat.
Don’t skip breakfast
Many people skip breakfast because they think it will help them to lose weight. In fact, research indicates that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.
Eat Healthy and stay active
Eating healthy foods is a good start to a healthy body, the final health tip is to make sure that you include physical activity in your health regime to allow your body to gain benefit from the intake of healthy foods. Try to take part in regular exercise you can even do simple 20-30 mins of brisk walking each day at minimum if you are unable to do other exercises.
So to stay healthy; make sure you eat good healthy foods and take part in regular exercise, till next time stay well, fit and healthy.